Skillet

Cooking
Sauté, Stir-fry, Braise, Pan-broil

Objectives
Participant will:
1. Identify how to select and care for a skillet.
2. Name three foods that can be prepared using a skillet.
3. Name three cooking methods that may be done in a skillet.
4. Sample food that has been prepared using a skillet.

Required Materials:
• Two skillets or frying pans; one needs to be able to go from stovetop to oven.
• Minced onion or other food item to demonstrate sauté (see objective 3, pg. 3).
• Ingredients and materials for food demonstration.
• Handouts for participants (see lesson pages 6-8).
• Required paperwork for program.

Optional Supplemental Materials:

• Cast iron skillet, electric skillet.

Preparation Required:
• Review lesson plan and become familiar with cooking techniques discussed in lesson.
• Practice recipe(s) of choice (see page 7-8) so that you are familiar with it and are comfortable
demonstrating it.
• Gather ingredients and materials needed to demonstrate recipes. Pre-chop and pre-measure
as many items as you can to make the demonstration go more smoothly.
• Make copies of recipes and any other handouts you wish to distribute – enough for all class
participants.

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 LESSON PLAN
Introduction
Time: 2-3 minutes
• Welcome everyone to the class and thank them for taking time to participate.
• Briefly introduce yourself and the program.
• Ask the class: Do you ever get in the kitchen and feel a little intimidated or frustrated
because you just don’t really know how to get things done in the most timely or efficient way?
Do you think you can’t cook because you don’t have a kitchen full of equipment or tools?
• This lesson is designed to show you how to use your skillet or frying pan to get dinner on the
table in no time at all—and without a lot of fuss.

Objective 1: Identify how to select and care for a skillet.

Time: 5 minutes
• One of the most crucial pans you can own is a skillet. It is one of the most versatile pieces of
equipment in your kitchen.
• Because the skillet is so versatile and you will use it so much, it is wise to buy the best one you
can afford. A good pan will last a lifetime if you take care of it.
• Ask the class: What makes a good skillet? How do you know what to look for when buying
one?
o Size: 8 – 12 inches with lid
o Material options:
 Stainless steel – best all-around choice – durable, easy to clean, non-reactive to
acidic foods – look for heavy pan, preferably with a copper or aluminum bottom
for even heating and that can be used in the oven.
 Cast iron – great pan that doesn’t cost too much – can be heavy to lift, requires
some care to keep it seasoned but terrific for non-stick cooking and for using in
the oven as well as the stove-top, can be reactive to acidic foods if not well
seasoned (example – dish with tomatoes may have slight metallic taste and have
a darker color).
 Teflon – great for non-stick cooking, especially for eggs, but you must use care
not to scratch the surface – not desirable for high heat cooking. (Note: There is
some controversy about Teflon being a carcinogen. At this time, Food $ense
does not take a stand on the use of Teflon. If the question comes up, make sure
you explain that using Teflon is a personal choice and encourage participants to
research the matter so they can make their own informed decisions).
 Electric skillet —a skillet or frying pan that is heated by plugging it into an outlet
instead of being placed on the stovetop. It is convenient because it can free up
space on the stove and in the oven because the entire dish can be prepared and
cooked in one pot with more control over temperature than with a skillet on the
stove. An electric skillet is really nice to have but if you can only have one,
choose a regular skillet first.
 Ask the class: How can you tell if a skillet is safe to use in the oven?
 It is made of all heavy metal like stainless steel or cast-iron, it is not Teflon, and it
has no plastic or wood parts.
• A good skillet is an investment. Here are some things to know that will ensure your skillet will
last a long time.
o Heat the pan slowly to the desired temperature instead of placing a cold pan on high
heat.

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 o Put room temperature foods into the heated pan rather than cold ones straight from the
fridge.
o Wooden spoons and spatulas are best for stirring. Metal spoons will definitely scratch
non-stick coatings but can even scratch metal pans, too.
o After using your skillet always let it cool before attempting to clean. DO NOT pour cold
water into a skillet while it is hot; a sudden change in temperature may cause the metal
to warp.
o Wash pans in hot soapy water instead of in the dishwasher. Use regular dish soap and
a non-abrasive scrubber. When you have something really stuck to the pan, let it soak
for a while with a little soap added to the water. It’s always easier to clean skillets,
dishes, and kitchens right after you eat instead of waiting until food is dried and caked
on.
o To season a cast iron skillet, you use a combination of fat and heat. First, wash and dry
the pan. Set the oven to 350˚. Heat the pan on the stove over low heat. With a paper
towel, spread about one tablespoon of vegetable oil all over the inside of the pan. Don’t
leave any excess oil in the pan. Place the warm pan in the oven and “bake” for one
hour. Turn the oven off and leave the pan in until it is cool. To keep it seasoned, make
sure to dry it thoroughly after each use. Every once in awhile, place the dry pan on the
stove, heat it on low, add a little oil with a paper towel, and let it sit on low heat for a few
minutes. Wipe out any excess oil, cool, and store. Eventually the pan will darken,
become very smooth on the inside, and be perfectly non-stick!

Objective 2: Name three foods that can be prepared using a skillet.

Time: 5 minutes
• The possibilities of foods that can be prepared in a skillet are endless.
• Ask the class: What are some of the foods you might prepare in a skillet?
• You can cook vegetables, meats like hamburgers, steaks, pork chops, and bacon, scrambled
eggs and omelets, sauces, hash browns, pancakes, macaroni and cheese and other
casseroles, stir-fries, and lots of other good foods in a skillet. Your imagination is the only
thing that will stop you from creating really great dishes in your skillet.

Objective 3: Name three cooking methods that may be done using a skillet.
Time: 15-20 minutes
• Using a skillet is a little different that using a saucepan or a big pot.
• Ask the class: How do you know when you need to use a skillet instead of a different kind of
pan?
• Sometimes the recipe will direct you to use a skillet but not always. The best way to know to
use a skillet is to pay attention to words in a recipe like sauté, stir-fry, braise, sear, or pan-broil.
Once you master these techniques, you will hardly even need a recipe because you will know
what to do with the food you have on hand to make a fast, easy meal.
• Ask the class: When a recipe tells you to sauté something, what does that mean?
• The word sauté is a French word that means to “jump” or sizzle. You get foods to sizzle by
placing them in a hot pan with oil or butter in it.
• To sauté, follow these steps (demonstrate sautéing 1 minced onion or other food item
such as chicken for Polynesian Skilllet as you discuss the following):
o Heat a small amount of butter or oil on low heat for a few minutes.
o Then turn the heat to medium-high and wait until the butter is sizzling or the oil is
shimmering.
o Add the food when the fat is hot.

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 o Don’t over crowd the food. You will end up steaming it instead of sautéing it. The goal
is to create a crust around each piece of food in the pan so that it is browned and crispy
on the outside and tender on the inside.
o Don’t mess with the food in the pan too much. If you are sautéing meat or chicken, only
turn it once (3-5 minutes per side, depending on meat and thickness). If you are
sautéing vegetables, don’t stir too much.
• Stir-frying is actually very much like sautéing except for one big difference.
• Ask the class: Can anyone guess what that difference would be?
• When you stir-fry, instead of letting the food sit in the pan, you are continuously stirring to keep
the food moving. So you heat the oil on low, increase the temperature to medium-high heat,
add the food to hot oil without overcrowding, and then stir, stir, stir.
• Ask the class: How many of you know what “braising” means?
• Braising is a cooking technique in which the main ingredient is seared, or browned in fat, and
then simmered in liquid on low heat in a covered pan. Braising is often used as a way to cook
less expensive, or tougher cuts of meat. The end result is tender and flavorful (think beef
stew). Other than great taste and economy, there are other reasons to cook this way. After
searing the food, the remainder of the cooking time does not require much attention.
Vegetables can also be braised.
• Searing or pan-broiling is much like sautéing with one difference.
• Ask the class: Can anyone guess what that difference would be?
• Sautéing uses a medium high heat and searing requires high heat. Again, you heat the oil on
low heat, then turn up the heat to high, add the food only when the oil is hot, and let the food
sit, turning meat only once. The high heat will cause the oil in the pan to spatter and smoke so
remember to turn on the stove vent and be prepared to clean up a greasy stovetop.
• A great way to cook vegetables in the skillet is to steam and then sauté them. With this
method, you put a small amount of water in the skillet along with the vegetable, dried herbs if
desired, salt, and a little butter or oil. You bring the water to a boil, cover the pan, and let the
vegetables steam over medium-high heat until they are tender. Then take the lid off the pan,
add fresh herbs if desired, and continue to cook until the water evaporates. Vegetables that
contain lots of water don’t need added water. You just sauté them.
• Ask the class: What vegetables do you think would need to steam a little before sautéing
them?
o Broccoli, cauliflower, green beans, snap peas, asparagus, cabbage, carrots, winter
squash.
• Ask the class: What vegetables would not need to steam first?
o Onions, mushrooms, bell peppers, summer squash.
• One of the best ways to use a skillet is to make fast, easy, one-pot meals. You can use a
skillet to throw together a quick omelet, a stir-fry, or even a casserole. If your skillet can go
from stove-top to the oven, your possibilities are endless.
• Ask the class: What favorite one-pot meal do you cook using your skillet?
o Have you ever thought of making mac and cheese, crepes, sloppy-joes, pot pie, chicken
and rice, jambalaya?

Objective 4: Sample food that has been prepared using a skillet.

Time: 10 minutes
• Demonstrate any of the recipes on pg. 7-8 and explain the techniques you use to cook the
food, such as sauté, stir-fry, etc.
• As you can see, having a good skillet and learning to use it will open up all kinds of possibilities
to getting a good meal on the table in no time flat.
• Pass out handouts. Discuss recipes.
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 • Ask the class: Does anyone have any questions or comments about any of the recipes,
sautéing, stir-frying, braising, pan-broiling/searing, or using a skillet in general?

References

Waters A. The Art of Simple Food. New York, NY. Random House; 2007.
Anderson P. How to Cook Without a Book. New York, NY. Broadway Books; 2000.
Berry M, Spieler M. Cooking Essentials. Cooking Club of America. New York, NY. DK Publishing;
1997.
Gisslen, W. Professional Cooking( 4th ed.) New York, NY. John Wiley & Sons, Inc. 1999.
Bittman, M. How to Cook Everything Vegetarian. Hoboken, NJ. Double B Publishing, Inc. 2007.
Cook’s Illustrated. The Best 30-Minute Recipe. Brookline, MA. America’s Test Kitchen. 2006.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition
Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods
for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance
with Federal Law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of
race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of discrimination, write
USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-
3572.

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 ~skillet cooking~
Skillet Cooking Terms
• Sauté – to cook quickly in a small amount of fat on medium-high heat (to ‘jump’ or sizzle).
• Stir-fry – to cook quickly in a small amount of fat on medium-high to high heat while
constantly stirring.
• Braise – to cook covered in a small amount of liquid after browning or searing first.
• Pan-broil – to cook quickly, to brown either with small amount of fat, or without fat on high
heat.

Seasoning a Cast-Iron Skillet

1. Preheat oven to 350˚.
2. Wash and dry skillet.
3. Place skillet on stovetop over low heat.
4. Pour one tablespoon oil into skillet and spread oil all over inside of pan with a clean paper
towel.
5. Wipe up any excess oil.
6. Place skillet in oven and bake one hour.
7. Turn oven off and leave skillet in oven to cool.

Cleaning a cast-iron skillet

Cool pan before cleaning to prevent it from cracking. Wash in hot, soapy water. You can use
a mildly abrasive scouring pad if needed.
Place skillet on stove on low heat for several minutes to completely dry it and prevent rusting.
Every few uses, smear a little oil on inside of skillet with a paper towel and let sit on heat a
few more minutes.
Cool and store in dry place.

Got a Rusty Pan?

Scour a rusty pan with steel wool pad and re-season using steps above. Pan will be good as new!

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low
income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S.
Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of
discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

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 skillet cooking recipes
Polynesian Skillet
2 boneless, skinless chicken breasts, cut into ¼ -inch strips
1 tablespoon oil
1 medium onion, sliced
1 (15 oz.) can pineapple chunks, reserve liquid
2 teaspoons chicken bouillon granules
1 cup water
¼ cup vinegar
½ cup brown sugar
2 tablespoons soy sauce
2 tablespoons cornstarch
1 (11 oz.) can mandarin oranges, drained

In a large skillet sauté chicken in oil until chicken is lightly browned. Add onion and green pepper. Stir-fry until vegetables
are tender. Add ½ cup juice from pineapple, bouillon, water, vinegar and brown sugar. Combine soy sauce and cornstarch;
mix well. Add to chicken and vegetables. Simmer until mixture thickens; stirring constantly. Add pineapple and mandarin
oranges. Serve over rice.
Yield: 6-8 servings.

Quick Green Beans

1 teaspoon butter
1 can green beans, drained and rinsed
½ teaspoon dried tarragon
½ teaspoon dried thyme

Heat butter in medium skillet. Add green beans, tarragon, and thyme. Stir to coat beans. Heat through and serve.
Yield: 4 servings

A good skillet is an investment.

Here are some ways to make your skillet last a long time.
 Heat pan slowly to desired temperature instead of placing cold pan on high heat.
 Put room temperature foods into heated pan rather than cold food straight from fridge.
 Use wooden spoons and spatulas instead of metal to avoid scratching pan.
 Cool skillet before cleaning it. DO NOT pour cold water into hot skillet; a sudden change in temperature may
cause metal to warp.
 Wash pans in hot soapy water with non-abrasive scrubber instead of in dishwasher. If something is really stuck to
pan, soak with a little soap added to water.

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low
income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S.
Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of
discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call (800)795-3572.

  7  
 skillet cooking recipes
Sautéed Herb Carrots
⅓ cup water ½ teaspoon dried sage
1 tablespoon olive oil ½ teaspoon dried thyme
6-8 carrots, peeled and sliced 1 tablespoon fresh parsley
½ teaspoon dried rosemary 1 tablespoon sugar

Combine water, olive oil, carrots, and dried herbs in medium skillet. Bring contents to boil over medium-high heat, cover
and steam for 5-10 minutes until carrots are crisp-tender. Remove lid and add parsley and sugar. Continue cooking until
liquid evaporates.
Yield: 4 servings

Fried Rice
2 eggs, beaten ½ cup finely diced green pepper
2 tablespoons oil 2 tablespoons light soy sauce
½ cup finely diced ham 4 cups cooked brown rice
¼ cup finely chopped mushrooms ½ cup frozen peas, thawed
3 thinly sliced green onions

Spray large skillet with cooking spray. Cook eggs in skillet without stirring until set. Invert skillet over a baking sheet to
remove cooked eggs; cut into short narrow strips. In same skillet, cook ham, mushrooms, onions, peppers and 2
tablespoons soy sauce in hot oil about 1 minute or until vegetables are tender, stirring constantly. Stir in cooked rice, egg
strips, and peas; heat through.
Yield: 4-6 servings
 

Skillet Mac and Cheese

1 quart water ½ teaspoon salt
½ pound (2 ½ cups) elbow macaroni ½ teaspoon black pepper
1 teaspoon salt, divided 1 tablespoon butter
2 large eggs 1-2 cups grated cheese of choice
1 (12 oz.) can evaporated skim milk

In medium skillet, bring water to boil. Add macaroni and ½ teaspoon salt. Cook until just tender.
While macaroni is cooking, whisk together eggs, evaporated milk, salt, and pepper in medium bowl. Set aside.
Drain macaroni and return to skillet. Add butter and stir.
Over medium heat, slowly add egg mixture and cheese to macaroni. Stir constantly until cheese is melted and mixture is
hot and creamy, about 5 minutes.
Yield: 4-6 servings.  
This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low
income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-800-221-5689 or visit online at http://www.fns.usda.gov/snap/. In accordance with Federal Law and U.S.
Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a complaint of
discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, S.W., Washington, D.C. 20250-9410 or call
(800)795-3572.

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